Let’s face it: we’ve got digital devices in our faces for unhealthy periods of time. This increasing amount of screen time is causing damage to other areas of our lives, and this is most noticeable during the evening hours.
The evening hours are the moments when our minds and bodies deserve to rest and not be revved up. Although many people fear that a digital detox will completely sever their connection with their beloved devices, there are some simple and small changes that help you perform digital detox without having to unplug completely.
Why our evenings need a deeper digital detox
In a disturbing statistic, 61% of people are addicted to their phonesand the internet – and at the same time, sleeplessness is on the rise. Our brains are a complex mesh of neurons that coordinate our organs and everything else that keeps us healthy.
However, the functions of our brains are often affected by a certain type of light known as “blue light.” Blue light rays come from the screens of laptops, iPads, smartphones, and TVs. When our brains receive this light through our eyes, it inhibits them from producing melatonin, the hormone responsible for making us feel sleepy.
Another important factor to note is that many people work a 9-5 job, and they only get a chance to make the most of their devices when they come back from work. This means that people who want to take part in their pastimes, play online arcade games, or watch a movie comfortably can only do this in the evening.
The biological and psychological effects of excessive evening screen exposure can lead to restlessness at night, insomnia, or even increased anxiety. This is why a proper digital detox is not about deprivation but giving your body and brain a much-needed break.
Small screen changes that can help with digital detox
Total avoidance is not advisable in most cases as it rarely works. Typically, if we want to indulge in our screens, we will find a way. Instead, try these simple yet effective strategies to keep your evenings free of excessive screen use.
Use your phone’s night mode feature
We’ve already discussed blue light and how it negatively affects our eyes and brains. You can manage this by adjusting your device’s display from normal to warmer lights. These features are often labeled “Night Mode”, “Night Shift”, or “Blue Light Filter.”Whether you use an Android or an iOS device, you should be able to find this feature in the Settings tab.
Practice a zero-notification policy
Every habit starts with a trigger that feeds a craving, and the craving motivates an action that brings a desired reward. Over time, the sound of notifications on our devices has become a reward that makes us crave our phones.
To manage this, you can turn on the Do Not Disturb or Focusfeature on your devices. This will turn off notification sounds. However, you may want to adjust your settings to allow important calls to get through.
What we see can trigger our actions. This is why it is advisable to move your most distracting apps, such as social media and game apps, from your home screen into folders. Alternatively, since habits are easier to replace than eradicate, you may want to replace mindless apps with mindfulness apps like Calm or Insight Timer.
Most smartphones come with features such as Screen Time or Digital Wellbeing. These features help you track the amount of time you spend on your devices and set time limits on specific apps. Some users may also need the downtime setting where only essential apps such as Text Messenger, Calls, and Tools apps are allowed to run.
In addition, you may want to engage in traditional tactics such as using conventional bedside alarms that alert you when it’s time to wake up, charging your phones in other rooms, or asking someone who lives with you to be your accountability partner.
You don’t have to rush everything. Achieving a deeper evening digital detox usually starts with small changes that add up over a period of time. You could start with activating Night Mode this week and then using app time limits next week.
Don’t forget to track changes to your mood as you make these adjustments. You may notice more restful nights and better mental clarity or alertness during the day. These positive changes can motivate you to adopt healthier evening routines.
You may also want to fill your evenings with journaling, reading books in genres that interest you, spending time with loved ones, or listening to soothing music.
If you follow these simple yet effective screen changes, you don’t need a full tech ban to carry out a digital detox. You only need intentionality and the willingness to prepare your mind and body for deeper rest, sharper focus, and even better connection with the people you love. Why not try one of the prescribed screen changes tonight?